95 days with Bright Lines

Bootcamp is (sort of) over. The 8 weeks stretched into 10. Thank you Susan for the bonus! I declined to join Bright Lifers which is the next phase as I just don’t have the annual fee right now and I am too Jewish to pay double for the monthly rate. Can’t do it!! LOL

Stats were awesome:

240lbs on Nov 27, 2017

207lbs on March 1, 2018
Measurements on December 20th:
Neck: 14.5
Bust: 49
Waist: 49
Hips: 49

Measurements today:
Neck: 14
Bust: 42
Waist: 39
Hips: 46

Thats:
.5 less neck
7 less bust
10 less!!!! Waist
3 less hips

Lost a total of 20.5 inches overall.

Dropped from size 24+ to size 14.

Thats just the outside.
I feel wonderful.

I am living in the moment a lot more. Not all the time, but baby steps. I learned how to meditate. Got better at gratitude.

Learning to not isolate myself and eat. And now I have four new friends – real friends even if we haven’t met – yet! And a dozen people who will jump in at any time of the day or night to give me advice, answer questions or just offer love and support.

I know how to move through hunger – it really isn’t an emergency. All of me knows that now, not just my left brain.

I am looking forward to my next 8 week goal which is to start all over again but going vegan. No sugar. No flour. No dairy. No meat.

I’ve never been able to sustain a vegan lifestyle for more than a few weeks. Now I suspect it is due to the sugar and flour I was consuming.

I will be adding in some whole grains, such as oats and quinoa and rice and will include some BLE friendly cereal and gasp! Ezekiel bread a couple of times a week.

I need to lose at least another 38 pounds, ideal charts suggest I should lose another 82. That’s a long road – maybe 49 weeks, maybe 82, maybe 160 – who knows?

For today, no sugar, no flour, no meat, no dairy and a whole world of yes! Yes to meditating. Yes to listening to music. Yes to reading good books. Yes to writing. Yes to afternoon naps and bunny slippers. Yes to time with my family. Yes to time with friends. Yes to traveling. Yes to learning and growing. Yes.

Bring it on, world!

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Lake Menu and Home Spa Plan

I created a menu plan and have sent it to my friend so we can coordinate. I also remembered to add vitamins to my packing list – that would have been a bad thing to forget! Lake Trip Menu.pdf

I’ve also been researching home spa treatments for sagging skin and wrinkles. I thought it would be fun to have some spa time each night with my girlfriend. Here are some things that I found yesterday. I tried the first four last night – warning: turmeric turns you and your clothes yellow! It will be interesting to see if the yellow comes out or leaves stain on my towels and bathrobe.

  1. Use a stiff bristle brush all over (not your face) brushing in the direction of your heart, to stimulate your skin.
  2. Make a turmeric and cinnamon exfoliating scrub before applying any type of topical skin treatment. Mix 2 tsp. turmeric with cinnamon, olive oil and salt (or sugar for dry skin). Turmeric helps tighten the skin, cinnamon energizes the skins and promotes collagen production while the other ingredients remove dead skin cells and moisturize.
  3. Shower off, then towel off with a rough towel.
  4. Moisturize with cocoa butter, coconut oil or olive oil
  5. Note: I haven’t tried any of the rest yet!
  6. Grind fresh ginger into a pulpy paste and add crushed anise seed or anise essential oil. Dilute the mixture with honey until a desired consistency is reached. Smooth the paste over skin for 10 to 15 minutes.
  7. Tone up with an herbal toner. Toners, most notably known for facial use, can be applied to other areas of the body as well. Upper arms, neck and chest are all susceptible to wrinkling and gathering loose skin. These areas also respond well to toner. Seek products with tea tree oil for body care toners. (I have pure tea tree oil and dilute it in a 1-100 water solution for a toner)
  8. Citrus fruit works very well when removing fine lines. Juice up some pineapple and apply it to your face, and leave on for 10 minutes.
  9. This mask is another great trick: Mix 2 tbsp. of cucumber juice, 1 egg white, 1 tsp. of lemon juice, 1 tsp. of rum and 1/2 tsp. of sodium benzoate. Spread over skin, and wash off after 15 minutes. To store, put in an air tight container and keep in the refrigerator.
  10. Other natural wrinkle prevention ideas include using a mashed tomato to deep-clean pores
  11. Moisturizing with mashed grapes, gently exfoliating with short-grain rice and nourishing skin with a slather of avocado.
  12. Skin needs Vitamin C to form collagen, and nutrient-rich Ester-C gel has been known to do wonders for aging skin.

I’m going to keep trying these and prepare a spa “bucket” to take with me with body, skin, hair and nail treatments. Can’t wait!

Melting Point – Week Three: Eat!

Welcome to Week Three!

Week Three Theme: EAT

If you are new to The Melting Point, please check out the e-book and the Week One and Week Two materials at https://getsmartgetstrong.com/the-melting-point.

Because this program is designed to be custom tailored for YOU, these materials are pretty useless without going back and doing the Week One materials. But don’t despair! Just do the reading, download the materials and fill out Week One. Then send it to me via email at kcbrier at Multideck.com. (format cleverly altered to avoid spam!)

As always, follow your doctor’s advice when making changes to your diet and exercise program. Remember that small changes are safer, easier to stick to and have less chance of injury.

Every week I’ll ask you to record your weight. Once a month, I’ll ask you to also take new measurements.

This week we are going take a closer look at how much you need to EAT to reach your desired goal which was <insert goal from week one here>.

Last week I used the info you collected in Week One to calculate some important numbers for you to use in creating the first part of your Melting Point Plan. This week I will use your food journal from Week Two to create a more specific and targeted plan for how you should Eat to maximize your energy and your weight loss.

MOVE

Keep following your Week Two plan. Pay attention to how you feel and if it is too hard, back it down a bit. If it is now too easy, then crank it up a bit. If you stray off your Plan to Eat, then you won’t be able to stick to your Plan to Move as easily.

EAT

If you remember from last week, your BMR or Basal Metabolic Rate is how many calories you burn just by being alive and is currently xxx calories.  We will adjust it for every 10 pounds you lose. To provide enough energy for your Plan to Move, you need to eat 1200 (female) or 1800 (male) calories each day , which, combined with the calorie deficit from your exercise plan, will get you to your target weight loss.

Last week you should have started tracking your food. I like the Daily Plate at www.livestrong.com, but if that doesn’t work for you, use paper or a spreadsheet or chalk board. Whatever it takes, you need to get a good record of what you are eating, how much and when. If you don’t use the Daily Plate, find some other way to look up the fat, carbs, protein and calories in what you are eating. If you have any health problems, you probably also want to track your sodium intake and stay within your doctor’s recommendations. Send back your food journal each week. If you would like a simple to use paper journal you can update and send via email, click below for a sample and the form.

A Sample Day

Simple Food Log

Personalized Plan to Eat for <name>

<Insert Personalized Plan to Eat here>

Always remember to eat mindfully: pay attention to eating, slow down. Look at the food, smell each bite, savor it on your tongue and chew it many times, very slowly. This will not only satisfy you, but make your brain realize you are full and avoid overeating. Even when you are alone, put on some music, light some candles, set the table and create an appetizing plate for yourself.

For more tips on eating, check out these pages on The Melting Point:

The Melting Point: Eat

Create your Food List

Get some Cook Ahead and No Cook menu ideas

Find some healthy recipes

Live

“Eat to live, don’t live to eat.” This weekend is the July 4th holiday. Time for cookouts and barbeques. But it doesn’t really matter what the date is. For most people there are opportunities to celebrate every month – sometimes every week.  Here’s the secret to surviving this: each one doesn’t have to be an excuse to go off plan. Enjoy the company of your friends and family, but stay on track. Eat a healthy balanced snack with some healthy fat before you go. Mentally rehearse what you will do. Will you enjoy a glass of wine? Or will you have a few bites of the birthday cake? Whatever you do, remember to track it. If you are following Weight Watchers, which I highly recommend, then remember to track those Points!

Think

Practice controlling your eating, so your eating doesn’t control you. This week, observe and write down all the times that you want to eat when you aren’t hungry. These extra calories cut into your weekly deficit and you will need to increase your exercise, or reduce your Melting Point, resulting in lower weight loss than you planned.

If you notice that you want to eat when you aren’t hungry, this is a good time to practice a technique I learned at Green Mountain at Fox Run a long time ago:

Disarm your cravings with the 5 D’s: Delay at least 10 minutes before you eat so that your action is conscious, not impulsive. Distract yourself by engaging in an activity that requires concentration. Distance yourself from the food. Determine how important it really is for you to eat the craved food and how much you really want it. Decide what amount is reasonable and appropriate, eat it slowly and enjoy!

Click here to download The Melting Point Plan – Week Three in PDF format.

Goals Achieved and Goals Down the Road

Goals Achieved and Goals Down the Road

One of the things about being a project manager is how much I tend to focus on goals and measurements. I’ve set and met many goals on this journey because the goal of losing 172.5 pounds was simply too overwhelming. I needed to break down the “chocolate elephant” and take it one bite at a time. So I had goals of losing the first 5%, then the first 10%. Then the first 50 pounds and the first 75 pounds. All those goals have been achieved. It makes me pretty happy to think about that. Proud of what I’ve done and how far I’ve come. And grateful for all the help and support I’ve had along the way. Some of my most monumental goals were:

Goal #1: My surgeon had a goal for me, which was to lose 70% of my excess fat within one year.  At my surgery date I weighed 278. Today I am at 185 (including the 2 pounds I’ve put on since the tri). If my math is right, then I have lost 72% of my excess body weight. Goal achieved!

Goal #2: I wanted to be below 200 and get into Onederland – did that in March 2009 right before my birthday. Goal achieved!

Goals in Progress:

Goal #3: I wanted to lose 100 pounds and be in the Century Club. I actually thought I’d done it in February, but that was from my weight at my first surgeon’s visit, not from my surgery date, so officially that hasn’t happened yet. (I hope they don’t kick me out – can I just explain that math is not my strong point?) Close to goal – 7 pounds away! I plan to do that this month so that by July 26th I weigh 178.

Goal #4: My endocrinologist wanted me to get to 170 – and I’m within 15 pounds of that. I think, with some really serious effort, I can be there by August 26th, my one year surgery anniversary. After I meet goal #3 that’s 8 pounds. I only have 8 weeks – 58 days until then. That means I need to lose about 2 pounds a week. After two years of losing weight, I might need Jillian Michaels or Bob Greene to do that! My version of that is Stephen and Mo at Knuckle up fitness – here I come guys!

Goal #5: My final and long term goal is to be at a healthy BMI, which is 24.9. At my height (5 foot 4.75 inches) I have to weigh 148.5 pounds. That means I need to lose another 36.5 pounds or another 21.5 pounds after Goals 3 & 4.

So when will I do that? I actually don’t know. It’s too far away. In fact, I’m not even going to think about it now. Instead, I’m going to focus on goal #3. Then I’ll revisit my goals and adjust my plan. Because it really isn’t about how fast I get there. It’s about the changes I make on the way so that when I get there, I can STAY there.